KIN 258 Exam 1

Another common field test to assess CRF is the _________________________. 2 mile run test 1.5 mile walk test 1 mile run test 1 mile walk test

1 mile walk test

Field tests include: 1 mile walk test, 1.5 mile run rest, and step test 1 mile run test, 1.5 mile walk test, and jump test 1 mile run test, VO2max, and submax test VO2max, submax test, and 100 m sprint

1 mile walk test, 1.5 mile run rest, and step test

A simple and accurate assessment of CRF is the ____________________. 1 mile run test 2 mile run test 1.5 mile run test 1.5 mile walk test

1.5 mile run test

A Rate of Perceived Exertion (RPE) number multiplied by ________ will give you a rough estimate of actual heart rate during exercise. 15 10 20 60

10

If Jimmy is has a max HR of 180 and a resting HR of 70, what is his heart rate reserve/range? 180 110 70 100

110

The range of ratings of perceived exertion that correspond with moderate intensity are _______________________ 8 to 10 12 to 13 10 to 11 14 to 16

12 to 13

After ___________ weeks of regular aerobic training, VO2max can be increased by __________________% 10-12, 15-30 10-15, 12-30 10-30, 12-15 12-15, 10-30

12-15, 10-30

If Jimmy is has a max HR of 190 and a resting HR of 60, what is his heart rate reserve/range? 130 190 60 250

130

The range of ratings of perceived exertion that correspond with high intensity are _______________________ 8 to 10 12 to 13 10 to 11 14 to 16

14 to 16

Based on what we know about the RPE scale, if you report an RPE of 14, we would expect your heart rate to be around.___________ bpm. 150 170 70 140

140

Based on what we know about the RPE scale, if you report an RPE of 17, we would expect your heart rate to be around.___________ bpm. 150 170 70 104

170

The equation to determine heart rate max is __________________________ 206 - (.7 * age) 206.9 - (.67*age) 210 - (.8*age) Both

206.9 - (.67*age)

The equation to determine heart rate max is __________________________ 206 - (.7 * age) 208 - (.7*age) 210 - (.8*age) Both

208 - (.7*age)

It is commonly believed that ________ minutes of exercise performed ________ times per week is sufficient to improve health and reduce risk of illness. 30-60; 2-3 30-60; 3-5 15-20; 2-3 90-120; 3-5

30-60; 3-5

Martin has been exercising on the elliptical for 30 minutes, 3 days a week for the last 5 weeks and wants to increase his duration. Using the 10% rule, you recommend Martin increase his exercise time each session to _________________ minutes. 33 56 40 44

33

The warm up should last __________ minutes and include _________________ stretches 20 minutes, static 5 to 10, dynamic 1, PNF 10 to 15, no

5 to 10, dynamic

When increasing intensity, it is recommended to increase be no more than _______ % every _______ sessions. 5, 6 5, 3 10, 6 10, 3

5, 6

When measuring a resting heart rate, the pulse should be taken for _______________________ seconds. 15 30 60 10

60

If you have been training at 60% intensity three days a week for the last week. What should your training intensity be the following training session? 60% 65% 70% 75%

60%

Vasodilation of the active skeletal muscle during exercise can be caused by _________________ A. Metabolites such as CO2, H+ and lactic acid B. heart rate C. Epinephrine D. A and C

A and C

___________________ to exercise can be reversed when a regular exercise program is stopped for an extended period of time. Repsonses Adaptations Reactions Alterations

Adaptations

Which of the following statements is true about aerobic energy production? Oxygen is not required for aerobic energy production. Aerobic energy production can use fats, carbohydrates or proteins for fuel. Only carbohydrates are used for fuel in aerobic energy production. Short-term exercise require aerobic energy production.

Aerobic energy production can use fats, carbohydrates or proteins for fuel.

One example of enhancing physical health is to eat healthy exercise go to the dentist every 6 months. All of the above

All of the above

________ refers to the relative amounts of fat and lean tissue found in the body. Body composition Cardiorespiratory endurance Bone mass Body mass index

Body composition

________ is the product of heart rate times stroke volume. Cardiorespiratory endurance Cardiac output VO2max Ejection fraction

Cardiac output

____________________ is any disease of the heart and blood vessels. Peripheral vascular disease Hypertension Diabetes Cardiovascular disease

Cardiovascular disease

The recommended FITT prescription for someone just starting the initial stage of fitness is: F = 3 to 4 I = 60 to 85% HRR T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 I = 50 to 85% HRR T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 4 I = 40 to 50% HRR T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 I = 40 to 85% HRR T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups

F = 3 to 4 I = 40 to 50% HRR T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups

The end FITT goal for someone in the initial phase is: F = 3 to 4 I = 60 to 85% HRR T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 I = 50 to 85% HRR T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 I = 40 to 85% HRR T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 4 I = 40 to 60% HRR T = 20 to 30 minutes T = Rhythmic, continuous and involves large muscle groups

F = 3 to 4 I = 40 to 60% HRR T = 20 to 30 minutes T = Rhythmic, continuous and involves large muscle groups

The general FITT principle for increasing cardiorespiratory fitness is F = 3 to 4 I = 60 to 85% HRR T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 I = 50 to 85% HRR T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 4 I = 40 to 50% HRR T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 I = 40 to 85% HRR T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups

F = 3 to 5 I = 50 to 85% HRR T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups

The recommended FITT principle for the improvement stage is: F = 3 to 5 days I = 60 to 85% T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups F = 2 to 3 days I = 40 to 85% T = 20 to 60 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 days I = 40 to 50% T = 10 to 15 minutes T = Rhythmic, continuous and involves large muscle groups F = 3 to 5 days I = 60 to 85% T = 20 to 30 minutes T = Rhythmic, continuous and involves large muscle groups

F = 3 to 5 days I = 60 to 85% T = 20 to 30 minutes T = Rhythmic, continuous and involves large muscle groups

Blood pressure _______________ in response to cardiorespiratory exercise Increases decreases Stays the same Goes down then goes up

Increases

Jimmy and Tommy have been performing the same aerobic exercises for the last 15 weeks. Jimmy started with a VO2max of 35 ml/kg/min while Tommy started with a VO2max of 50 ml/kg/min. After 15 weeks of training, who will have a greater increase in VO2max? Tommy Jimmy They will be the same.

Jimmy

_____________________ to exercise return to normal levels shortly after the exercise session. Responses Adaptations Reactions Alterations

Responses

The following are examples of cardiorespiratory endurance exercise except Jumping rope Biking Sitting Running

Sitting

________ is a type of aerobic exercise performed on specially designed stationary bikes in an indoor group ride led by an instructor. Body Pump Zumba Spinning Pilates

Spinning

Blood pressure is______________________________________ Heart rate times stroke volume The force the blood exerts on the walls of your arteries The force the blood exerts on the walls of the veins The amount of blood pumped out of the heart each minute

The force the blood exerts on the walls of your arteries

Which of the following adaptations occurs with exercise training? exercise stroke volume decreases exercise cardiac output decreases VO2max increases glycolysis decreases

VO2max increases

________ is defined as a state of optimal health, which includes physical, emotional, intellectual, spiritual, and social health. Fitness Wellness Health Well-being

Wellness

The most commonly cited reason for why people quit their exercise program within 6 months is_______ a lack of time the gym fees are too expensive a lack of visible results the exercises are too challenging

a lack of time

Healthy People 2020 is best described as ________. a report by the National Institutes of Health projecting the state of U.S. citizens' health by 2020 a set of guidelines for all U. S. citizens of high school age a set of national wellness goals to improve the health of all Americans a government-sponsored health care insurance plan

a set of national wellness goals to improve the health of all Americans

Semipermanent changes that occur over time with regular exercise, is the definition for _________________ adaptations reactions responses alterations

adaptations

Most of the ATP synthesized in muscle cells during aerobic exercise comes from ________. stored ATP anaerobic pathways aerobic pathways both aerobic and anaerobic pathways equally

aerobic pathways

Someone with osteoporosis should participate in weight-bearing activities such as _____________________. running walking resistance training all of the above

all of the above

Suzie has been aerobically exercising for 5 months now. You would expect the following change/s from her reduced resting blood pressure increased bone density more restful sleep all of the above

all of the above

The main purpose of a cool-down after exercising is to ________. encourage blood to pool in the muscles used in the exercise allow blood to return to the heart allow the body to reabsorb accumulated sweat on the skin allow the body to heat up to normal body temperature

allow blood to return to the heart

In the lungs, oxygen and carbon dioxide enter the bloodstream through tiny air sacs called ________. antibodies alveoli arteries aortas

alveoli

Without oxygen; in cell, pertains to biochemical to biochemical pathways that do not require oxygen to produce energy, is the definition for ________________ oxidative aerobic anaerobic lactic acid

anaerobic

The larger vessels that carry oxygenated blood away from the heart are termed_______. arterioles arteries venules veins

arteries

Which of the following describes the pathway for blood flow through the systemic circulation? veins - capillaries - arteries arteries - capillaries - veins capillaries - veins - arteries veins - arteries - capillaries

arteries - capillaries - veins

For the 1 mile walk test, you are walk 1 mile _______________________ and keep track of _____________________. as slow as possible ; how long it took you complete the mile. as fast as possible ; how long it took you complete the mile. as fast as possible ; how much your heart rate increased. as slow as possible ; how many steps you took.

as fast as possible ; how long it took you complete the mile.

The recommended place(s) to "take a pulse" is (are) the ________ artery. carotid. femoral. radial both the carotid and the radial

both the carotid and the radial

Individuals who have achieved a high level of ________ are capable of performing 3060 minutes of vigorous exercise without undue fatigue. wellness flexibility muscle strength cardiorespiratory fitness

cardiorespiratory fitness

Individuals who have achieved a high level of ________ are capable of performing 3060 minutes of vigorous exercise without undue fatigue. wellness flexibility muscle strength cardiorespiratory fitness

cardiorespiratory fitness

The primary function of the ________ is the transport blood carrying oxygen and nutrients to body tissues. circulatory system respiratory system urinary system pulmonary circuit

circulatory system

During systole, the heart chambers are __________________ and _______________ blood. relaxing; pushing out relaxing; filling with contracting; filling with contracting; pushing out

contracting; pushing out

The __________________ is a 5 to 15 minute period of low- intensity exercise that immediately follows the primary conditioning period (i.e., workout). warm-up cool- down workout conditioning phase

cool- down

Which of the following is a training technique that utilizes several different modes of exercise? Zumba cross training spinning interval training

cross training

Which of the following is an example of a low-impact activity? kickboxing running volleyball cycling

cycling

All of the following are health benefits of cardiorespiratory endurance except Psychological health decreased energy level more restful sleep decreased risk of Type 2 diabetes

decreased energy level

One adaptation to cardiorespiratory exercise is that resting cardiac output _________________ increases does not change decreases doubles

does not change

A benefit of regular exercise is ________________________ decrease psychological well-being decrease longevity easier aging increased risk for heart disease

easier aging

Muscular ________ is defined as the ability of a muscle to generate force over and over again. strength endurance energy reps

endurance

The term "cardiorespiratory ________" refers to one's ability to perform aerobic exercises for a prolonged period of time. stability endurance capacity fitness

endurance

Your friend Molly lives in a dangerous neighborhood and cannot walk outside past dark. Last week 3 people were mugged. What dimension of wellness is affected by this? intellectual spiritual environmental physical

environmental

Studies have shown that the key factor in maintaining cardiorespiratory fitness is________. consistent warm-up sessions frequency of exercise exercise intensity variety of exercises performed

exercise intensity

The principle of progression states that ________. exercise overload should be increased gradually during training an exercise training session should be followed by a recovery period an exercise training session should progress rapidly exercise overload should progress quickly in the first 2 weeks of training

exercise overload should be increased gradually during training

The order from least accurate to most accurate in regards to assessment of cardiorespiratory fitness is 1 mile walk test, cycle ergometer test, step test submaximal test, VO2max test, field tests field tests, submaximal test, VO2max test VO2max test, submaximal test, field tests

field tests, submaximal test, VO2max test

The primary fuel source for the oxidateive system is ___________________________. free fatty acids and glucose oxygen creatine phosphate protein

free fatty acids and glucose

The number of times per week that exercise is performed is known as ________. intensity frequency regularity time

frequency

The primary fuel source for the glycolysis system is ___________________________. free fatty acids glucose creatine phosphate protein

glucose

Over long durations (>20 mins.) of cardiorespiratory exercise, the fuel source to produce energy would most likely switch from ______________ to _____________ free fatty acids, amino acids free fatty acids, glucose glucose, free fatty acids amino acids, glucose

glucose, free fatty acids

The Harvard Study found that sedentary males have a ______________ risk of death compared to those who reported participating in regular physical activity. similar reduced lower greater

greater

Diabetes is a disease characterized by ________. low blood sugar levels high blood glucose levels hypoglycemia low red blood cell counts

high blood glucose levels

Too much exercise can impair the body's ________ and increase one's risk of catching a cold. central nervous system blood pressure immune system ability to excrete toxins

immune system

Duration, frequency, and intensity are increased in an exercise program during the ________ phase. maintenance assessment improvement conditioning

improvement

One response to cardiorespiratory exericse is decreased resting heart rate increased systolic blood pressure decreased systolic blood pressure decreased venous return

increased systolic blood pressure

During exercise, more oxygen is extracted from the blood by the working muscles which ___________________ the a-v02 difference. lowers decreases increases does not change

increases

Stroke volume _____________ during aerobic exercise which affects ________________. decreases ; breathing rate decreases ; cardiac output increases ; cardiac output increases ; breathing rate

increases ; cardiac output

VO2max ___________ due to cardiorespiratory training and this is because __________________ decreases, max CO increases and a-vO2 difference increases decreases, max CO increases and a-vO2 difference decreases increases, max CO increases and a-vO2 difference decreases increases, max CO increases and a-vO2 difference increases

increases, max CO increases and a-vO2 difference increases

Weight-bearing activities are particularly important for ________. reducing the risk of CVD lowering blood glucose levels reducing the risk of lung cancer increasing bone density

increasing bone density

Which stage or phase of fitness if the most important in regards to building a foundation and a habit of exercising improvement initial maintenance vigorous

initial

The three stages/phases of fitness are precontemplation, contemplation, and preparation initial, improvement, and maintenance preparation, action, maintenance low, moderate and high

initial, improvement, and maintenance

Once in the maintenance phase, you can adjust some of the FITT principles, but ___________________ must remain the same/ can not change. time frequency intensity type

intensity

All of these are organs of the cardiorespiratory system except ________. heart kidneys lungs aorta

kidneys

The health benefits include all of the following except decreased risk of CVD increased level of self-esteem weight management less restful sleep

less restful sleep

Vasodilation of the active tissue during exercise is due to increased heart rate increased venous return increase blood pressure local metabolites (H+, CO2) and the sympathetic nervous system

local metabolites (H+, CO2) and the sympathetic nervous system

Heather has lost 30 pounds and has kept it off for 6 years. She is currently in the ________ stage of change. preparation contemplation maintenance behavioral

maintenance

A regimen of regular exercise done to maintain a certain fitness level is termed called a(n) ________. exercise prescription sustaining schedule principle of progression maintenance program

maintenance program

Evidence indicates that ________ levels of physical activity are required to provide major health benefits. just minimal moderate moderate to high only high

moderate to high

Which of the following is not considered to be one the five major components of health-related physical fitness? cardiorespiratory fitness muscular endurance body composition motor skills

motor skills

The training threshold is ________. no less than 50% of VO2max 206.9 (.67 × age in years) <60 BPM HRmax resting HR

no less than 50% of VO2max

A UPS worker who loads boxes onto the delivery truck is an example of __________________ activity. lifestyle occupational leisure time exercise

occupational

The principle of training that states the body must be stressed in order to improve physical fitness is the ________. principle of specificity 10% rule principle of recuperation overload principle

overload principle

During low to moderate intensity activities lasting more than 2 minutes, the primary system providing energy is the ________________ system. phosphagen glycolysis oxidative anaerobic

oxidative

During high intensity and explosive movements only lasting 1-10 seconds, the primary system providing energy is the ________________ system. phosphagen glycolysis oxidative aerobic

phosphagen

The energy systems in order form quickest to slowest ATP production are ______________________ oxidative or aerobic, glycolysis, phosphagen glycolysis, phosphagen, aerobic or oxidative phosphagen, glycolysis, aerobic or oxidative glycolysis, aerobic or oxidative, phosphagen

phosphagen, glycolysis, aerobic or oxidative

The three systems which produce ATP are the ______________________________ ATP, Creatine, and Phosphate cardiovascular, cardiorespiratory, and muscular phosphagen, glycolysis, and oxidative aerobic, anaerobic, and oxygenated

phosphagen, glycolysis, and oxidative

If you smoke, are not aware of its health risks, and have no desire to stop, in what stage of change are you? precontemplation contemplation preparation maintenance

precontemplation

The blood vascular system that circulates blood through the lungs is termed the ________. anaerobic pathway aerobic pathway pulmonary circuit systemic circuit

pulmonary circuit

The principle of ________ states that a period of rest between exercise training sessions is critical for maximal improvement in physical fitness. progression overload recuperation economy

recuperation

Which of these is a direct benefit of cardiorespiratory fitness? increased strength increased mental abilities reduced risk of heart disease reduced risk of kidney disease

reduced risk of heart disease

Which of the following is not considered to be a health benefit of exercise? reduced risk of heart disease reduced risk of kidney disease reduced risk of diabetes reduced risk of bone loss with age

reduced risk of kidney disease

During diastole, the heart chambers are __________________ and _______________ blood. relaxing; pushing out relaxing; filling with contracting; filling with contracting; pushing out

relaxing; filling with

The changes that occur during exercise to help you meet the demands of the exercise session, is the definition for ___________________. alterations reactions adaptations responses

responses

In which of these activities would aerobic energy product predominate? running a half-marathon running the 100-meter dash performing a 1-RM high jump

running a half-marathon

In which of these activities would anaerobic energy product predominate? running a half-marathon running the 100-meter dash cross-country skiing from your house to your aunt's house jogging 8 times around the high-school track

running the 100-meter dash

Establishing ________ is an important part of the exercise prescription for beginning an exercise training program. a low-carbohydrate diet an appropriate workout wardrobe a rigid schedule short-term and long-term fitness goals

short-term and long-term fitness goals

Establishing ________ is an important part of the exercise prescription for beginning an exercise training program. a low-carbohydrate diet an appropriate workout wardrobe a rigid schedule short-term and long-term fitness goals

short-term and long-term fitness goals

__________________ health is the development and maintenance of meaningful interpersonal relationships environmental spiritual emotional social

social

The term "mode of exercise" is best described as the ________. specific type of exercise performed intensity with which exercise is performed during any given session duration of any given exercise session full sequence of warming up, exercising, and cooling down

specific type of exercise performed

The principle of ________ states that the effect of exercise training is specific to those muscles involved in the activity. progression targeting specificity recuperation

specificity

__________________ health includes having a sense of meaning and purpose and may include religious beliefs for some. emotional spiritual physical social

spiritual

The ________ test for estimating VO2max is based on the principle that your heart rate returns to resting levels faster after exercise when you have a high level of cardiorespiratory fitness. 1.5 mile run step cycle ergometer 1-mile walk

step

A static stretch is defined as stretching the muscle while at rest stretching the muscle while in motion flexion and extension concentric and eccentric

stretching the muscle while at rest

The first korotkoff sound is recorded as the hydrostatic pressure pulse pressure diastolic pressure systolic pressure

systolic pressure

All of these are major components of an exercise prescription except ________. duration frequency technique intensity

technique

The most accurate means of measuring cardiorespiratory fitness is the 1 mile walk field test the VO2 max test the submaximal test the step test

the VO2 max test

One adaptation with endurance training is an increase in the muscle's ability to produce energy, meaning the muscles more readily use amino acids to produce ATP versus using glucose the muscles more readily use glucose to produce ATP versus using free fatty acids the muscles more readily use free fatty acids to produce ATP using versus glucose the muscles more readily use amino acids to produce ATP versus using free fatty acids

the muscles more readily use free fatty acids to produce ATP using versus glucose

One adaptation with endurance training is an increase in the muscle's ability to produce energy, meaning the muscles more readily use amino acids to produce ATP versus using glucose the muscles more readily use glucose to produce ATP versus using free fatty acids the muscles more readily use free fatty acids to produce ATP using versus glucose the muscles more readily use amino acids to produce ATP versus using free fatty acids

the muscles more readily use free fatty acids to produce ATP using versus glucose

The minimum level of exercise required to achieve some health benefits is termed ________. threshold of fitness threshold of exercise threshold for weight lost threshold for health benefits

threshold for health benefits

One response to cardiorespiratory exercise is vasodialtion of non-active tissues vasoconstriction of active tissues vasoconstriction of non-active tissues decreased breathing rate

vasoconstriction of non-active tissues

The blood vessels that transport blood toward the heart are called _______________. arterioles arteries venules veins

veins

Venous return is not increased by skeletal muscle pump venous constriction venous dilation increased breathing

venous dilation